April 20, 2024

Avoid Winter Weight Gain by Gen Preece

November 20, 2014 By Leave a Comment

Make this Winter your healthiest and happiest yet with these easy tips on staying trim:
When the days get shorter and the weather colder, it’s no wonder we crave hot ‘comforting’ heavier foods to warm us up. Light refreshing summery salads just aren’t enough and can even leave us feeling cold!

Learn from last year
Think about what you did this time last year and how you felt. Did you over-indulge to the point of needing a new wardrobe? Or did you have a plan? We often reflect during significant times of the year, so trying to learn from past behaviour can only lead to a better outcome.

Understanding why
The underlying reason behind these food cravings is that we were once preparing to hibernate. Dense foods kept us alive through harsh winters, while food sources were scarce. Although on cold winter mornings, many of us wish we were still hibernating (getting dressed under the covers anyone?) this leads to the next point:

Our choices
Start by reading food labels. It is not just about avoiding the usual culprits (refined sugar, wheat, dairy, chemicals…) but having alternatives ready in their place. For example, winter vegetables roasted in coconut oil are an amazing alternative to white potatoes or dishes with heavy sauces. Check out my favourite easy winter soup also. The more your body gets used to receiving nutrient-dense foods, the less it craves unhealthy stuff! A lack of raw fibrous vegetables can cause feelings of lethargy, congestion and even depression. I therefore recommend a mixed salad before your hot dinner. This will also aid digestion and stop you feeling bloated. Keep up your fibre throughout the winter

Warm yourself healthily
Using warming spices is a great way to heat up, as well as encourage your body to burn fat. A few of my favourite ingredients are Turmeric, Cinnamon, Cayenne Pepper and Curry powder. I also add Ginger to my green smoothie and drink at room temperature.

Morning Warm Lemon Water
If you’re a tea drinker, warm lemon water cleanses your liver and perks you up in the morning, without the post-caffeine crash. Warmed unsweetened almond milk with cinnamon is a delicious alternative to lattes. You could even add a teaspoon of raw cacao for a healthy hot chocolate!

So listen to your body and enjoy your seasonal adaptations!

Gen Preece
FASTER Personal Training Southampton
http://www.ptgen.co.uk

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How to Exercise at your Desk by Sarah Johnson

September 30, 2014 By Leave a Comment

We realize it’s sometimes tough to fit in exercise during the work day, especially with all of the family activities you have planned before and after your 9-5!  But taking even a 5 to 10 minute break during your work day can help you de-stress, re-focus and gain energy.  And you don’t even have to change out of your work clothes!

Try these desk exercises the next time you need a pick me up at work:

Chair Squats (Sit to Stand)
Stand shoulder width apart in front of your chair and lower your body down as if you are about to sit back in your chair.  Then press through your heels back up to a standing position. (If your chair has wheels make sure it is against a wall!)

Desk or Chair Dips

While sitting on your chair, place your hands on either side of you-palms facing back. Take a step forward and lift your hips off the chair and slightly forward. Lower your body down by bending at your elbows and push back up to the starting position by extending your elbows.

Desk Push-ups

Place your hands on your desk slightly wider than shoulder width apart. Walk your feet back so you are in a straight line from head to heels.  Lower your chest towards the desk while keeping your back flat, then press up to the starting position.

Wall Sits

Place your back against a wall and take a step forward with both feet. Slowly lower your body down until your knees are at a 90 degree angle (if that is too far, go only as far as you can). Hold this position with your arms relaxed at your sides, or with computer on your lap.

Follow Sarah on Twitter @SarahJChicago

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Herbs: Benefits Beyond Flavor by Laura Maydak

September 10, 2014 By Leave a Comment

Herbs have long been used to add flavor to dishes, but research is starting to show that their benefits reach further than our taste buds.

These flavor-boosters are packed with antioxidants and phytonutrients, which may help to protect our bodies against inflammation, infection, cancer, and other chronic diseases.  Intrigued? Then read on! Your taste buds (and body) will thank you.

Herb Spotlight: 5 to Try

Rosemary
- Food pairings: Meat, poultry, beans, potatoes, mushrooms, apples
- Complimentary flavors: Parsley, thyme, oregano, marjoram, fennel, bay leaf
Bonus: Research suggests that marinating meats with rosemary before grilling may reduce the creation of carcinogenic compounds

Oregano
- Food pairings: Cheese, vegetables, tomato sauce
- Complimentary flavors: Garlic, parsley, thyme, basil, tarragon, marjoram
Bonus: Oregano has been shown to have the highest antioxidant activity among 27 culinary herbs

Thyme
- Food pairings: Seafood, poultry, lamb, tomatoes, mushrooms, artichokes
- Complimentary flavors: Sage, basil, bay leaf, oregano, parsley, rosemary
Bonus: Thyme contains a variety of health-promoting antioxidants

Sage
- Food pairings: Poultry, sausage, pork, rice, apples
- Complimentary flavors: Thyme, paprika, garlic, savory, parsley, ginger, marjoram
Bonus: Sage tea has been used reduce intestinal gas and promote digestion

Mint
- Food pairings: Beans, lamb, cucumber, peas, grains, fruits, beverages
- Complimentary flavors: Basil, oregano, citrus, cayenne, dill, thyme, parsley
Bonus: Peppermint has antioxidant, antitumor, antimicrobial, and antiviral activities

Get the Most Flavor From your Herbs:
- For dishes that have a long cook time, add herbs near the end.  This will ensure that their flavors aren’t cooked out and lost.
- For cold dishes, add the herbs several hours before serving.  This will allow for the flavors to blend – which takes longer in the absence of heat.
- Finely chop fresh herbs.  This will allow for more flavor and aroma to be released.

Now, it’s Thyme to Experiment!
- Skip the salt! Season dishes with dried herbs and spices instead
- Sprinkle fresh/dried herbs into salads (fruit- or vegetable-based)
- Make your own marinade or salad dressing
- Give breads, muffins, and biscuits a savory twist by incorporating herbs
- Mix herbs into plain, fat-free Greek yogurt to make a flavorful, high-protein dip

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Connect with Laura on twitter (@lmaydak) for motivation and tips to live your healthiest, happiest life – all given with a healthy dose of humor.

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Healthy Eating for Kids (Even Picky Eaters) by Kristen Yarker R.D.

May 28, 2014 By Leave a Comment

Summer Inspires Healthy Eating for Kids (Even Picky Eaters)

I LOVE summer! Not because of it’s lazy, hazy days, but because it’s the easiest time of year to get kids (even picky eaters) excited about trying fruits and vegetables. Summer is the time for vegetable gardens and Farmers’ Markets! Both of which are fantastic ways to get kids interested in trying new foods. Why are these such powerful tools for getting kids to eat vegetables?

 

It’s All Mine: Toddlers and Preschoolers are in what I call the “me do it” stage. Independence, skill mastery, and learning how the world works are all highly important. Growing vegetables uses this developmental stage to your advantage. Many children will eat vegetables that they’ve grown themselves that they otherwise wouldn’t have touched with a 10-foot pole.

Variety is Inspiring: When you grow your own and visit the Farmers’ Market you get to experience a huge variety of vegetables and fruit that you won’t find in a grocery store. Engage your child’s innate curiosity to compare and contrast.

Veggies, Veggies, Everywhere: We’re creatures of our environment. What’s even better than role modeling eating veggies? Spending time growing veggies and at locations where everyone eats veggies – a.k.a. the Farmers’ Market! The underlying message that you’re teaching your child is that it’s normal to eat vegetables. This is a great way to counteract all the advertising that kids are exposed to for highly processed junk foods.

It’s Obvious Where It Comes From: Picky eaters are often little conspiracy theorists, highly suspicious of the food that suddenly appears on the plate in front of them. In contrast, when you grow a food yourself, you know exactly where it comes from. At a Farmers’ Market, all the food is out in the open. You’re encouraged to touch, smell, and meet the person who grew the veggies and fruit.

I want to end with a cautionary note. The effectiveness of these summer hobbies to inspire your picky eater to try new foods is related to the attitude that you bring. Yes, you! Make sure that you’re open to and excited about trying new veggies and fruit. Be a vegetable growing, buying, and eating role model!

Child-feeding expert Kristen Yarker, MSc, RD helps Moms and Dads support their picky eaters to try new foods on their own (without being forceful or sneaky). Get scientific evidence-based answers to real questions from real parents (recipes too!) by signing up for her 101 Healthy Snack Ideas at: kristenyarker.com

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Summer Exercise by Sarah Johnson

May 27, 2014 By Leave a Comment

As it seems we may have finally made the transition (albeit abrupt!) to summer weather, it’s now time to get outside and enjoy all of the activities we haven’t been able to all winter!

Living so close to Lake Michigan, I’m fortunate to have so many water friendly activities in which to participate. As always, you need to be a good swimmer and comfortable in the water before trying any of these out. And be sure to let someone know where you’re going! Always consult your physician before beginning exercise.

Here are a few of my summer exercise favorites by the water:

Stand Up Paddleboarding: This very popular water sport uses a paddle board (think long, flat surf board) and one single-sided paddle. While standing, or kneeling if you’re just starting out, you need to balance as you move through the water’s waves and ripples. Flat water is best for this sport, although with a little practice and Core strength, you’ll be skimming the surface in no time!

Kayaking: This is a terrific upper body workout. Sitting inside the kayak and using a double-sided paddle, you’ll propel yourself forward with long strokes. Your arms, shoulders and upper back muscles all need to work together in order to move forward. This is also a great buddy activity, if you can rent a kayak built for 2!

Sand Running: The effort that running in the sand requires is much greater than on a dry, hard surface. This is a great way to mix up your training. Choose a shorter distance, and break it up into short and longer sprints on the beach. Walk in-between the sprints so you have time to recover (if you’ve never run on sand before, you may find that it’s harder than you think!) And pack a Frisbee or small ball to reward yourself with a game of catch after the hard part is over!

Follow Sarah on Twitter @SarahJChicago

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Exercise at the Park by Sarah Johnson

April 28, 2014 By Leave a Comment

The park is a great place to lounge, relax and get some sunshine. However, if you’re in need of some workout inspiration, the park can also be utilized for a quick and easy workout to boost your mood and energy levels! All you need is a bench and yourself.

Using a bench, you can make plenty of hard work on something that’s usually used for sitting and resting! (Please consult your physician before performing exercises.)

 

Warm Up: Begin by warming up your lower body. Stand with your back to the bench. Perform a Squat up and down to the bench. Try not to sit and rest, but barely touch the bench. Perform 10-15 reps.

Upper Body Strength: Then, turn around and add some pushups! Place your hands on the back support of the bench, or if you’d like more of a challenge, on the seat of the bench. Slowly lower your chest between your hands and push yourself back up.

Lower Body Strength: Now you should be warmed up, and we can add some step ups. Place your right foot firmly on the seat of the bench, and pull your body and left leg up on top of the seat. Carefully and slowly lower the left leg back to the ground, and repeat 10 times. Then switch legs.

Repeat series as desired.

Follow Sarah on Twitter @SarahJChicago

 

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Be Prepared

April 24, 2014 By Leave a Comment

Get Fit Quick Tip

Be Prepared! Be ready for anytime and anywhere fitness with a little planning ahead. Keep a pair of walking or athletic shoes by your front door, in your car or in your day bag. Doing so means when unexpected time becomes available such as an appointment running late, a cancelled meeting or impromptu downtime, you can simply put on your shoes and log a fast 10-20 minute walk!

Check back often for your useful and practical healthy living and fitness tip! Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well!

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Is Stretching Important? By Sarah Johnson

April 23, 2014 By Leave a Comment

Is stretching important in fitness?

There has been some recent controversy as to whether stretching is important: Does it actually prevent injury? Should you stretch before or after a workout? Why should I stretch at all? Whatever you may have heard, I’d like to share my reasons why I believe stretching has its place in a fitness program.

 

• It helps establish your intentions. Take a few minutes after your warm-up to stretch. Remind yourself why you are doing this; what your goals are and how is this activity going to help you get there.

• It lets you think about your plan. When you set out for a run, walk, hike or any other activity, beginning with a light warm-up and stretch gives you a few extra minutes to think about your route, to clear your head or plan for any obstacles you may encounter.

• Stretching helps you focus. Instead of jumping right into the workout without thinking, you can spend a few quiet minutes lightly stretching, making sure your mind is in the present without any distractions. No matter what your belief is about stretching preventing injury, an unfocused & distracted person plus exercise can be a recipe for an injury!

• It also helps you wind down. After a grueling workout or long training session, five minutes spent relaxing your mind and loosening your muscles is the best way to think about your accomplishment!

By the way, I do believe stretching is most successful when done after your body and muscles are warmed up, when they are most loose and pliable. And as far as if it’s even worth doing (as some have argued), if it feels good and you have the time for it, I say ‘Why not!?’

Follow Sarah on Twitter @SarahJChicago

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Nettle Frittata by Kristen Yarker, R.D.

April 21, 2014 By Leave a Comment

Nettle Frittata

Nettles grow in the wild in many parts of North America and Europe. As one of the earliest edible greens to appear in the Spring, they’ve long been associated with health and Springtime cleanses.

Nettles taste similar to spinach. But they have one big difference, which you can likely guess when I call them by their full name: stinging nettles. Yes, they will sting your skin (and mouth) when raw. So be sure to cook them well before eating! And, don’t touch them with your bare hands when picking or washing.

You can forage for nettles but I usually buy them at my local farmers’ market or grocery store that has a great local produce section.

Ingredients:
1 TBSP vegetable oil
1 leek, finely diced
3 cups nettles
5 eggs
1/4 cup milk
1 generous tsp powdered mustard
1/2 tsp salt
½ cup shredded cheese of your choice, such as mozzarella, cheddar (optional)

1. Preheat the oven to 375 degrees F.

2. Lightly grease a 9 inch glass pie plate. Set aside.

3. Fill your sink with cold water. Add the nettle leaves. Using tongs, swish the nettles in the water to wash well. Using tongs, remove from the water. Remove the excess water by spinning in a salad spinner. Using the tongs and a knife, carefully remove the nettle leaves from the stalks.

4. Combine eggs, milk, mustard and salt in a small bowl. Whisk together and set aside.

5. In a frypan, heat the oil. Sauté the leek until softened. Add the nettles in batches as they wilt.
Cook until the nettles are well-wilted (remember you need to cook them until you’ve taken out the sting.)

6. Transfer veggies to the pie plate. Pour in the egg mixture. Top with the cheese (if using).

7. Bake in the oven about 20 to 25 minutes, until the centre is golden brown. Let rest a few minutes before serving.

Kristen Yarker, MSc, RD helps Moms and Dads support their picky eaters to try new foods on their own (without being forceful or sneaky). From introducing solids through the picky eating years, she helps Moms and Dads be confident that they’re giving their kids good nutrition today… and instilling a life-long LOVE of healthy eating. Get scientific evidence-based answers to real questions from real parents (recipes too!) by signing up for her 101 Healthy Snack Ideas at: vitaminkconsulting.com

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Log it!

April 2, 2014 By Leave a Comment

Get Fit Quick Tip

Log your workouts! Logging can be as simple as a check-mark on your calendar or as detailed as making note of all specifics. Logging your workout provides visual reinforcement of your efforts! You’ll increase motivation by seeing how far your fitness has come.

 

Check back often for your useful and practical healthy living and fitness tip! Our Get Fit Quick tip will always be easy to remember and you’ll be able to implement it the very same day. Our tip will be so clear and concise you’ll be motivated to forward it to all your friends and family to inspire them to live healthy and fit as well!

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